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Whats up guys, so tomorrow i start my road to summer, i weight 178 right now, maybe 20% or 22% body fat. I have some muscle because all i have been doing this 2 months is weight lifting, besides, my upper body has always been big, genes i think. So imma do this 13 weeks, 90 days challenge to see if i can have a better body by summer time. So this is my routine, it might not be the best, many will criticize, but IT HAS BEEN WORKING so far. I will incorporate HIIT to my workout to get faster results, i want to hear what u guys think, good or bad.
Thank you
Monday-
**Biceps = Barbell Curl, Preacher Curl, Dumbell Curls (all 3 sets, 7-10 reps max weight)
**Traps = Barbell Shrugs, Dumbell Shrugs, Upright Rows (3 sets, 7-10 reps max weight)
**Chest = Bench Press, Incline Press, Cable Flyes, Decline Cable Pulls (3 Sets, 7-10 reps max weight)
******HIII 20-30 Mins, Recumbent Bike (Max Intensity)
Tuesday:
**Triceps = Dumbell Extension, Rope Pull Downs, Kick Backs
**Shoulders = Shoulder Press, Lateral Raises, Inclined Flyes
**Back = Seated Cable Rows, Pulldowns, Deadlifts
**Legs = Leg Extension, Leg Press, Leg Curl
( All 3 sets, 7-10 reps, max weight)
Wednesday:
HIIT 30 Minutes, Abs
Thursday:
Same As Monday
Friday:
Same As Tuesday
Saturday:
HIIT, Abs
Sunday:
OFF
Saturday will be optional, if i feel too tired i will use it as another rest day but as of now, my plan is to workout saturday too. Sorry i dont know the correct names for everything. If you think i should chAnge an exercise or im missing something please let me know. I will have a good diet, will eat healthy, get my calories, i will use protein shake but will only use it on my lifting days, i will use 2 scoops of gold standard protein and the rest from foods. My goal is to be average, not skinny or look like the hulk. Any comment will be appreciated. Again, Thank You.
Thank you
Monday-
**Biceps = Barbell Curl, Preacher Curl, Dumbell Curls (all 3 sets, 7-10 reps max weight)
**Traps = Barbell Shrugs, Dumbell Shrugs, Upright Rows (3 sets, 7-10 reps max weight)
**Chest = Bench Press, Incline Press, Cable Flyes, Decline Cable Pulls (3 Sets, 7-10 reps max weight)
******HIII 20-30 Mins, Recumbent Bike (Max Intensity)
Tuesday:
**Triceps = Dumbell Extension, Rope Pull Downs, Kick Backs
**Shoulders = Shoulder Press, Lateral Raises, Inclined Flyes
**Back = Seated Cable Rows, Pulldowns, Deadlifts
**Legs = Leg Extension, Leg Press, Leg Curl
( All 3 sets, 7-10 reps, max weight)
Wednesday:
HIIT 30 Minutes, Abs
Thursday:
Same As Monday
Friday:
Same As Tuesday
Saturday:
HIIT, Abs
Sunday:
OFF
Saturday will be optional, if i feel too tired i will use it as another rest day but as of now, my plan is to workout saturday too. Sorry i dont know the correct names for everything. If you think i should chAnge an exercise or im missing something please let me know. I will have a good diet, will eat healthy, get my calories, i will use protein shake but will only use it on my lifting days, i will use 2 scoops of gold standard protein and the rest from foods. My goal is to be average, not skinny or look like the hulk. Any comment will be appreciated. Again, Thank You.